17 Simple,Healthy Breakfasts

“Kids literally fast overnight, and their ‘tanks’ are empty when they wake up,” says Sally Kuzemchak, MS, RD, a Nutrition consultant in Columbus, Ohio and creator of the Real Mom Nutrition web site. “They need food to get their day off to the right start.”

In addition to providing energy and nutrients, the morning meal also prevents hunger that saps a child’s energy to learn and play. Breakfast eaters may have an easier time with weight control, in childhood, and as adults.
But parents are pressed for time, and many kids clamor for sugar-filled cereal and toaster treats.

The American Dietetic Association's recent State of Family and Physical Activity Report shows that breakfast is the meal kids miss out on most often.

“This is particularly disturbing, given the strong connection between breakfast consumption and increased school attendance, concentration, problem-solving ability, and less disruptive classroom behavior,” says Katie Brown, EdD, RD, national education director for the American Dietetic Association Foundation.
Here’s how to feed your family healthy breakfast every day, without the hassles.

17 Simple, Healthy Breakfasts

Nutrition experts say the best breakfasts offer nutrient-rich foods from at least three food groups, and include adequate protein. Protein helps to keep kids fuller longer, and protein-packed foods -- such as milk, yogurt, and eggs -- also supply vitamins and minerals.

Breakfast, or any meal for that matter, doesn’t need to be elaborate to be satisfying and nutritious. A bowl of whole-grain cereal with milk and topped with fruit is a fine choice.

If your child doesn’t go for traditional breakfast foods, don’t worry. No healthy food is off-limits for the morning meal.

Here are some suggestions for what you can reasonably prepare in a few minutes on busy mornings:

Frozen whole-grain waffle sandwich with sunflower seed butter, peanut butter, or almond butter, California raisins, and low-fat yogurt  Ice cream cone parfait: Layer low-fat lemon or vanilla yogurt with sliced fresh or previously frozen mango and crunchy whole-grain cereal Hot cocoa (made with milk) or chocolate milk, slice of whole grain toast, fruit Breakfast berry parfait: Layer low-fat cottage cheese with whole grain cereal and fresh or frozen berries Hard-cooked egg (make 6 or so on the weekend), fruit, and ½ whole wheat English muffin with tub margarine  Banana smoothie: Blend 1 cup low-fat milk with a medium banana and teaspoon vanilla extract in blender or food processor. Serve with half a whole-wheat English muffin.  Slice of pizza, and orange juice with calcium and vitamin D Turkey or roast beef roll-up with cheese on a whole-wheat wrap Whole-grain crackers, string cheese, and dried figs Half of a sandwich, milk, and fruit Sliced cheddar cheese melted on top of whole-wheat tortilla, and low-sodium vegetable juice Whole-wheat graham crackers, hard-cooked egg, small banana Trail mix: whole-grain cereal, shelled pistachios or sunflower seeds, dried cranberries, and low-fat milk Mini pizza: Layer a small whole-wheat pita round with marinara sauce and grated reduced-fat cheddar cheese. Toast or broil. Whole-wheat bagel (mini for younger kids) spread with sunflower seed butter, almond butter, or peanut butter and drizzled with honey; orange juice with calcium and vitamin D Plain low-fat yogurt topped with chopped walnuts, California raisins, and molasses or honey  Microwave plain, 1-minute, or instant oatmeal with low-fat milk. Top with 1/4 cup dried fruit and 2 tablespoons chopped almonds

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The intensity of my workouts

The food portioning was effortless and, aside from one day in which I pushed lunch too late due to a meeting, I rarely felt super-hungry.This surprised me because the intensity of my Workouts has been turned up.

Admittedly I went over my allotted pasta servings this week, but mainly because I made a huge batch of ratatouille (yum!) and pasta complements that dish best.

One night I prepared a tofu stir-fry for dinner and it was delicious. My husband isn't keen on tofu but he happily returned for seconds. My toddler is still the hard-sell but I am becoming more adept at getting him to try things. Of course the real test will be my weigh-in this coming week.

And as I mentioned, Justo turned up the intensity of my workouts with a lot more interval training. I'm surprised by the level of coordination needed on a few of the exercises, and by how I can be sore the next day even though we didn't use any weights. Where I am struggling is with my outside cardio sessions. I've tried to focus on increasing my running endurance, but I am not making much progress. I realize that as time goes on, I'll need to add both time and distance, so Justo is helping me put together a running program. I would love to eventually be able to run a 10k and not be completely winded before I hit the finish line. This will take dedication and time on my part, though. I keep reminding myself to think about the tortoise and not worry about the hare.

The greatest motivation of all have been the comments I've been getting on my physical transformation—and this week I received several of them. Justo said that I was looking smaller, and at my son's playgroup several friends commented how great I was looking. And even though he sees me every day, my husband remarked on my svelter self. My clothes are beginning to be too big, which is great, but even more important to me is how much stronger I am feeling. I am more conscious of my muscles, my form and posture are better. and I can easily do 10 push-ups. I am beginning to feel glimmers of my former fit self, and with several months of the FGW program to go, I am happily looking forward to conquering many more physical milestones in the future.

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Challenging Work Week

Thanks to a particularly challenging work week, staying on track with my personal commitments to my Health proved most difficult—I was tugged and pulled into all sorts of situations that both interfered with my Workout schedule and eating routine, and upped my stress levels. But in a strange way, this all made me even more determined to stay centered on ME this week—despite what was going on around me. So you know I suffered.

I came to work on Monday loaded with my workout gear in anticipation of my 7:30 pm workout with Tehera. By 11:30 am, I knew I wasn't going to make that session. Why would I think my schedule would be manageable with my boss out on vacation? And this was again a week in which I had to put in double time at the gym to make up for the days I missed earlier in the month while traveling.

This was also the week in which I had our monthly photo shoot for this program and follow-up meeting with Marissa, the RD, to weigh in and discuss my past month's eating habits.

Well, l got it ALL done. Had to miss Monday's workout, but I made it into the gym every other day this week—I just made sure the sessions were before work. On to the photo shoot. Hair, makeup, being photographed—all the things a private person like me loves, right? Especially when I'm being photographed in clinging workout gear that emphasizes every lump, hump, and bulge. But hey, this is the process, right?

The best revenge will be when I can say goodbye to images of that "other" me for good. This inspires me even more to stay on the path of righteousness regarding this process—at least until the next temptation rears its ugly head.

My visits to Marissa are always informative and calm. She doesn't scold or lecture, and actually makes me feel as if I really can get a handle on this healthy eating lifestyle thing. The sense of optimism and possibility is infectious. I CAN do this. And the whole three pounds (!!) I lost is proof I'm doing something right. Not something to post on Facebook yet, but not bad, considering I've gotten a late start on my regimen.

Most surprising for me this week was that I dared to share some of what I'm doing with a few select people whom I know would never judge or harrass. And the support and encouragement I got from them was so heartwarming, so inspiring, that I'm glad I took the chance. Now I've got some sideline warriors helping me along on my journey, with encouraging texts, patient listening ,and even gentle prods to keep me on my path. I am so grateful for them—and so grateful for the opportunity to have a do-over regarding my weight. It's a nice note on which to end a taxing week.

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About dyes used in food

• Lab tests prove they’re harmless.
Each of the nine man-made dyes used in food went through 5 to 10 years of laboratory and animal testing before receiving Food and Drug Administration approval. There has never been a confirmed health issue related to food coloring in the United States, except for rare cases of allergic reactions.

• The amount used is small.
To determine how much dye is safe to use, toxicologists take the highest dose that did not cause any adverse effect in animal tests and divide it by 100. The resulting number is the Acceptable Daily Intake (ADI)—the amount any human can ingest every day for a lifetime without experiencing problems. Most foods containing dyes have only a tiny fraction of the ADI.

• The FDA monitors food carefully.
If they get a complaint, they investigate. If they believe an ingredient is causing the problem, they may issue a recall and even ban it.

NO: They have known health risks.
Michael Jacobson, PhD, executive director of the Center for Science in the Public Interest

• Some may be linked to cancer.
Red 3 was shown to cause thyroid cancer in one animal study and has been banned from cosmetics and externally-applied drugs, but it is still permitted in food. Though there is no proof that the dye causes cancer in humans, there’s reason to avoid it.

• They may worsen ADHD symptoms.
That’s according to an analysis of 15 studies conducted at Columbia University and Harvard University. Two later studies commissioned by the British government found that children were more hyperactive when they ingested a drink containing food dyes equal to that in two to four 56-gram bags of candy (56 grams equals roughly 2 ounces).

• Europe is taking action.
Last July, the European Union passed a law requiring most foods containing dye to display a warning label stating that the additives "may have an adverse effect on activity and attention in children."

The takeaway:
The strongest suggestion of harm is in kids with ADHD, so if your child has the disorder, talk to your doctor about whether your family should avoid dyes. Otherwise, there’s no solid proof that they’re unsafe—but it’s never a bad idea to cut back on processed foods.

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The upcoming missed time in the office

I already have a business trip planned toward week’s end that will take me into the weekend, which means that a lot is having to get done at work in a short period of time to make up for the upcoming missed time in the office. But I’ve become a pro at this, so I won’t even belabor the point. It is what it is—but I’ve learned to manage the speed and frequency of usage of the treadmill I’m on. Last week’s rest was good, and I’m determined to hold onto the healthier regimen that I’ve begun to adopt.

Despite the short week, I do manage to get in my workouts. I’ve come to rely on them as a part of my routine now, and I’m pleased about that. Now, I’ll do whatever I have to do to get those sessions in, because I can appreciate how much they matter. I can’t say workouts are easier, but whenever I think I can’t do a thing, I find that I actually can, where before, it might have been true that I really couldn’t. I’m battling some stiffness at the base of my spine that won’t go away, but Tehera and I are working on doing back rolls (though they hurt, they also help), stretches, and core exercises to make me strong in this area.

While away, I found that I was less than excited about one of the outfits I’d brought along for one of the events. So I decided to make a quick mall run to see if I could get something else. Now, getting bottoms on the fly is not an easy feat for me, since I’m more ample there than anywhere else. But…wait for it…I did find a pair of slacks, and they fit in a smaller size!!!! Two for two on the sizing front! To say I’m now pumped and pleased is an understatement. Hell, maybe I really am doing something right! And even the fact that I had the audacity to THINK I might try a smaller size speaks to the slightly improved self-confidence that I’m beginning to feel about this process. So of course, I had to buy those slacks too. Now I’m wondering what I’ll do when I have to buy ALL new clothes because nothing fits. Being the shopaholic that I am, I’m content—no, happy!—to tackle that bridge when I come to it!

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Home Meal Delivery

These days, there are many options for meal delivery, from Meals on Wheels to gourmet meal delivery. So whether you’re just too busy to cook, or a medical condition makes preparing meals too difficult, there’s a home delivery option that’s likely right for you.

We asked Kathleen Zelman, MPH, RD, LD, director of nutrition at WebMD, about the different meal delivery services available for those over 60.Meals on Wheels: Nutrition Home Delivery
The Meals on Wheels Association of America (MOWAA) is the largest and oldest organization that provides meals to seniors. Although MOWAA is a national organization, it operates on a local level -- with about 5,000 senior nutrition programs across all 50 states. Each program, and the types of meals it offers, varies from area to area. But one thing remains consistent -- the level of nutrition the programs provide. Each meal served meets one-third of the daily dietary guidelines for seniors.

“The great thing about the Meals on Wheels program is that a nutritionist is making sure you’re getting the nutrition you need,” says Zelman. “So you can be assured of having at least one square meal a day.”

“Meals on Wheels is a nutrition program, not just a feeding program; that’s what sets us apart from other food programs,” says Margaret B. Ingraham, senior vice president for public policy at MOWAA. “We’re not just trying to feed people, but to provide at least one nutritious meal each day. Each meal contains an entrée, vegetable, a starch and fruit, as well as a beverage. And most of the meals are also low in sodium.”

Although the menus vary locally, some programs provide options for people who have special dietary needs, such as meals for those who are vegetarian or who have diabetes or chewing problems. Some locations also provide an ethnic meal option, depending on their local population.

Most of the programs serve one meal a day each weekday, though some serve lunch and dinner seven days a week. Depending on the program, meals may be delivered hot, cold, or frozen, ready for reheating. In some cases, MOWAA can even provide a microwave to make sure clients can reheat the meals.

All homebound adults aged 60 or older are eligible for Meals on Wheels, regardless of income. “Most programs request a small donation for meals, or offer a sliding scale, but no one is turned away if they can’t pay,” says Ingraham. To find a Meals on Wheels provider near you, visit www.mowaa.org or call the Eldercare Locator at 1-800-677-1116.

Online Meal Delivery Services: Gourmet Variety
If you’re just too busy to cook, or prefer not to cook, you’ll find a wide range of online companies willing to do the cooking for you. Among them: Bistro MD, DineWise, Magic Kitchen, Personal Chef To Go, and others. Whether you’re celebrating a special occasion, or want meals on a weekly basis, chances are you can find a company to provide you meals that will fit your taste and budget -- delivered right to your doorstep.

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HGH abuse is linked to use of steroids and other illicit drugs

In a study, published in the American Journal on Addictions,suggests that HGH abuse is linked to use of steroids and other illicit drugs, including cocaine.

In the study of 231 male weight lifters aged 18 to 40, 12% reported use of HGH or a similar supplement known as insulin-like growth factor-1. All of these men had also reported use of anabolic steroids and 56% percent had a current or past dependence on opioids, cocaine, and/or ecstasy.

“This is an epidemic that is rapidly increasing and is here to stay for the foreseeable future,” says study researcher Harrison G. Pope Jr., MD, professor of psychiatry at Harvard Medical School in Boston and director of Biological Psychiatry Laboratory of McLean Hospital in Belmont, Mass. “Doctors everywhere should be aware of this when they see young patients, especially young male patients.”

Produced by the pituitary gland, HGH spurs growth in children and adolescents; its supply dwindles with advancing age. As a result, HGH is pushed by some as an antiaging remedy as well as a performance enhancer.

HGH was once prohibitively expensive for most, but now pills, powders, and injections can be purchased at low cost on the Internet. “HGH has become much cheaper to manufacture with modern techniques, so it has gotten to the point where ordinary kids on the street can easily obtain it,” Pope says. “Twenty years ago it was extremely expensive and used only by elite athletes who could afford to spend the money.”

The full dangers of HGH abuse are not known, but it can have deleterious effects on the heart, especially when used in combination with steroids, Pope says. Abnormally elevated levels of HGH in the body have also been linked to other health problems, including diabetes and possibly cancer.

In the study, weight lifters who were taking HGH tended to be older, had lifted weights longer, and were more muscular than those who abstained from HGH use. All of the weight lifters who took HGH were already using steroids to boost performance when they began taking HGH. Just 19% of the weight lifters who used HGH graduated from college, the study shows.

“We see in this study that HGH users were already taking steroids when they added HGH, so this tells us that they may have been developing a tolerance and needed a turbo boost,” says Harold C. Urschel, MD, author of Healing the Addicted Brain.

Barry Sears, PhD, president of Zone Labs Inc. and the Inflammation Research Foundation in Marblehead, Mass., says the only approved use for HGH is to correct a documented deficiency in children or adults.
“Too high levels will promote diabetes and overproduction of bone tissue,” he says. “You can always tell which elite athletes are on HGH because their bones are growing at a faster rate and their faces look distorted.”

“Does it work? Yes it does,” he says. HGH can help bulk up and burn body fat, but it also has health risks attached to it, Sears says.

“Hormones are incredibly powerful drugs and anytime you buy them off the Internet, you are living in a fool’s world to think it is purified or legit,” he says.

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